logo
BoostcampPNG

Gus

by Gaurav N.

Program Description

Get lean

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 30, 2025 12:30
  • Last Edited
    Jun 18, 2025 09:59

Summary

Introducing "Gus," an 18-week strength training program designed for dedicated lifters ready to elevate their performance. With five training days each week, you'll engage in a variety of compound and isolation exercises, including barbell squats and incline bench presses, to build muscle and enhance overall strength. This program is structured to progressively challenge you, ensuring consistent gains while targeting all major muscle groups. Equip yourself with a full gym and prepare to transform your physique and boost your confidence!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
5 Sets
6-10 Reps
-
2
Wrist Curls
2 Sets
12-15 Reps
-
3
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
-
4
Hammer Curl
2 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
6
Nya-Nyas
2 Sets
12-15 Reps
-
7
Finger Curls
2 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Shrug (Barbell)
3 Sets
6-8 Reps
-
4
Kelso Shrug
2 Sets
8-10 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
-
6
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Stiff Leg Deficit Deadlift
3 Sets
6-8 Reps
-
2
Glute-Ham Raise
2 Sets
8-10 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Skull Crusher (Barbell)
3 Sets
6-8 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Dumbbell Row
2 Sets
10-12 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
-
5
Lat Prayer
2 Sets
8-12 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
Day 5
1
Rear Delt Fly (Dumbbell)
3 Sets
12-20 Reps
-
2
Upright Row (Barbell)
2 Sets
6-10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
4
Calf Raise (Machine)
3 Sets
12-15 Reps
-